Brenda Khan
Chili is a comfort food that can be made keto-friendly by omitting beans and using alternative ingredients. One popular option is to use ground turkey, which is a good source of protein and goes well with keto-friendly toppings such as avocado, cheese, sour cream, and cilantro. Other keto-friendly ingredients include bone broth, vegetables, and spices. The versatility of chili means that it can be adapted to fit a keto diet, and it is a quick and tasty meal option.
| Characteristics | Values |
|---|---|
| Type of dish | Keto-friendly, low-carb chilli |
| Main ingredients | Ground turkey, bone broth, vegetables, spices |
| Additional ingredients | Beans, cheese, avocado, sour cream, guacamole, beef, chicken, bison, venison |
| Toppings | Cheese, sour cream, avocado, onions, coriander, hot sauce, salsa, lime wedges |
| Calories | 233kcal |
| Carbohydrates | 13g |
| Protein | 30g |
| Fat | 9g |
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Ingredients
There are several recipes for keto turkey chili, with variations in the ingredients used. Here is a list of ingredients that are commonly used in keto turkey chili:
Meat:
- Ground turkey or turkey mince: Thigh meat is preferred over turkey breast for more flavour.
- Ground beef: Some recipes call for a mix of ground beef and ground turkey, while others use only ground beef.
- Other meats: Some recipes suggest using other ground meats like chicken, pork, bison, or venison.
Vegetables:
- Onions: Sliced or diced onions are commonly used as a base for the chili.
- Peppers: Bell peppers, green peppers, and red peppers add colour and flavour to the dish.
- Tomatoes: Fresh or canned diced tomatoes, tomato paste, or tomato sauce/puree are used to create a savoury base.
- Spicy peppers: Chilli peppers, arbol chilis, or other spicy peppers can be added for heat.
- Zucchini: Zucchini is added towards the end of cooking to retain its texture.
- Other vegetables: Some recipes include celery, garlic, or avocado.
Broth/Stock:
Bone broth, beef broth, chicken broth, or vegetable broth is used to add flavour and moisture to the chili.
Seasonings and Spices:
- Salt and pepper: Sea salt and black pepper are commonly used for seasoning.
- Chili powder: Adds heat and flavour to the dish.
- Cumin: Ground cumin is a popular spice used in keto turkey chili.
- Coriander: Fresh coriander or cilantro is used for garnish.
- Taco seasoning: Adds a Mexican flavour profile to the dish.
- Other spices: Some recipes include paprika, garlic powder, or ranch seasoning.
Fats and Oils:
- Olive oil: Used for sautéing vegetables and meat.
- Bacon grease or tallow: Adds flavour and fat to the dish.
- Butter: Used for frying or added for extra fat.
Toppings:
- Sour cream: Adds a creamy texture and tanginess to the chili.
- Cheese: Shredded or diced cheese melts into the chili for added flavour.
- Avocado: Sliced or diced avocado provides a creamy texture and healthy fats.
- Hot sauce: Adds extra heat to the dish.
- Lime wedges: Squeezed over the chili for added acidity.
Optional Ingredients:
- Beans: Some recipes include beans, but they can be omitted for a lower-carb option.
- Beer: A small amount of low-carb beer can be added to the base for flavour.
- Balsamic vinegar and coconut aminos: These ingredients add depth of flavour to the tomato sauce.
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Cooking method
To make keto turkey chilli, start by heating olive oil or butter in a non-stick pan or cast-iron skillet. Add diced onions and fry on medium/low heat until soft and slightly brown. You can also add diced green peppers at this stage. Next, add the ground turkey and cook for 3-4 minutes, or until it is no longer pink.
Now, add the spices and flavourings. This can include red pepper, celery, garlic, chilli, cumin, coriander, salt, and pepper. You can also add taco seasoning, ranch seasoning, or make your own spice blend. Saute for a few minutes on medium heat to soften the vegetables.
Add the tomatoes, either as puree or diced, along with tomato paste or sauce, and other liquids such as chicken or turkey broth, coconut aminos, and balsamic vinegar. You can also add a low-carb beer to the mix. Bring the mixture to a boil, then reduce the heat and simmer for at least 10 minutes or up to 30 minutes, until the sauce thickens.
You can also add vegetables such as zucchini, avocado, or low-carb veggies of your choice. If you want to add beans, choose a variety that fits your macros, or leave them out for a lower-carb option. Top with cheese, sour cream, guacamole, or other keto-friendly toppings.
Keto turkey chilli can be made in large batches and frozen for quick and tasty meals.
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Nutritional information
Turkey chilli is a keto-friendly meal option that can be made in a variety of ways. It is a good source of protein and can be made low-carb by omitting beans and using specific vegetables.
The nutritional profile of turkey chilli can vary depending on the ingredients used, but here is an example of the nutritional information for a single serving:
- Calories: 233 kcal
- Carbohydrates: 13 g
- Protein: 30 g
- Total Fat: 9 g
- Saturated Fat: 1 g
- Polyunsaturated Fat: 2 g
- Monounsaturated Fat: 4 g
- Trans Fat: 1 g
- Cholesterol: 64 mg
- Sodium: 1337 mg
- Potassium: 759 mg
- Fiber: 4 g
- Sugar: 5 g
- Vitamin A: 3748 IU
- Vitamin C: 57 mg
- Calcium: 79 mg
- Iron: 5 mg
This nutritional information is for a specific recipe that includes ground turkey, vegetables like onions, garlic, and peppers, and various seasonings. The recipe also includes some tomato-based ingredients and chicken broth, which can vary depending on the specific recipe.
The protein content in turkey chilli comes primarily from the ground turkey, which is a lean source of protein. The use of bone broth or chicken broth can also add to the protein content. The carbohydrates in the dish come from the vegetables used, such as onions, peppers, and garlic, as well as any beans or legumes included. The fat content can vary depending on the type of meat used and the amount of added fat, such as oil or butter.
The dish is also a good source of vitamins and minerals. Vitamin A, Vitamin C, and potassium are provided by the vegetables, while iron and calcium can be found in the meat and some vegetables. The specific vitamin and mineral content can vary depending on the ingredients used and their quantities.
Overall, turkey chilli can be a nutritious and filling option for those following a keto diet. It is a good source of protein and healthy fats, and by choosing low-carb vegetables and omitting beans, it can fit within the macronutrient requirements of a keto diet.
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Toppings and sides
Turkey chilli is a keto-friendly meal option that can be made in a variety of ways. While the core ingredients of ground turkey, vegetables, and spices are essential, the dish can be customised with various toppings and sides to enhance its flavour and nutritional profile. Here are some topping and side options to consider:
Toppings
- Cheese: Shredded cheese or cheese slices can add a creamy texture and savoury flavour to the chilli.
- Sour Cream: A dollop of sour cream provides a cool, tangy contrast to the spicy chilli, and it's a common choice for keto dieters.
- Avocado or Guacamole: Avocado, whether diced or mashed into guacamole, offers healthy fats and a creamy texture that complements the chilli.
- Onions: Green onions or sliced onions can add a crunchy texture and mild sharpness to the dish.
- Cilantro: Fresh cilantro leaves, also known as coriander leaves, provide a bright, herbal flavour.
- Hot Sauce: For those who like it spicy, a dash of hot sauce can take the chilli up a notch.
- Salsa: Adding salsa brings in a mix of diced vegetables, spices, and a tangy flavour.
Sides
- Zucchini: Sliced or spiralised zucchini is a low-carb, keto-friendly side that can be steamed, grilled, or stir-fried.
- Salad: A fresh salad with leafy greens, vegetables, and a keto-friendly dressing can round out the meal and boost your vegetable intake.
- Cauliflower Rice: For a low-carb alternative to rice, cauliflower rice pairs well with chilli and can be seasoned to taste.
- Low-carb Tortilla Chips: If you're craving a crunchy side, look for low-carb tortilla chips or make your own keto-friendly version.
- Vegetable Sticks: Raw or steamed vegetable sticks, such as celery, carrots, or bell peppers, can be a simple and healthy side option.
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Storage
Storing keto turkey chili is simple and can be done in a few ways. Firstly, you can store it in an airtight container in the refrigerator. It will stay fresh for up to 5 to 6 days, although some sources suggest it can be stored for up to 1 or 2 weeks.
If you wish to store it for longer, freezing is a great option. Portion out the chili into serving sizes and freeze them in souper cubes or freezer bags. It will stay good for up to 2 to 3 months.
When you're ready to eat your frozen chili, allow it to thaw overnight in the refrigerator. Then, simply reheat it on the stove or in the microwave until it's warm and ready to serve.
It's worth noting that some people who follow a keto diet may choose to include beans in their chili during certain periods of higher carbohydrate consumption, known as carb cycling. If you choose to do this, your leftover chili may have a layer of fat on top, which you can either mix back in or discard.
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Frequently asked questions
You will need ground turkey, bone broth, vegetables, and spices. You can also add toppings such as avocado, cheese, sour cream, and cilantro.
Start by browning the ground turkey in a large pot with diced green pepper and onion. Drain off the excess fat, then add in the remaining ingredients. Simmer until warm and ready to eat.
Beans are not typically included in keto turkey chili recipes because they are high in carbs. However, if you are including higher-carb days in your meal plans, you can add some black beans to your chili.
